Back/Legs
Deficit Deadlift
Master the deficit deadlift to build explosive power and vertical drive by increasing your active range of motion.
How to perform.
Follow the sequence — setup is half the lift.
Place a stable platform or weight plate on the floor and stand on top of it with your feet hip-width apart.
Hinge at the hips and bend your knees to grip the barbell with hands located just outside your legs.
Lower your hips until your shins touch the bar, ensuring your back is flat and your shoulders are slightly ahead of the barbell.
Drive through your heels to pull the weight upward, keeping the bar close to your body throughout the entire ascent.
Stand tall at the top of the movement by locking out your hips and knees without leaning back excessively.
Lower the barbell under control back to the starting position on the floor, maintaining a neutral spine throughout the descent.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back because of the increased depth requirements.
- Jerking the bar off the floor instead of building tension before the pull.
- Using a platform that is too high, which can compromise safe hip positioning.
- Allowing the bar to drift away from the shins during the initial lift.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.